Hip Pain
Common causes
Worn shoes, excessive torso rotation, hip drop on stance leg
First check
Shoe mileage. Trainers past ~400 miles often lose stability. Then rotational control. Anti-Rotation Routine →
Knee Pain
Common causes
Overstriding, rapid mileage increase, weak hip stabilizers
First check
Stride length and cadence. Landing with the foot too far ahead acts like a brake — it sends impact up a nearly straight leg instead of absorbing it through a bent knee. Overstriding →
Repair
Strength Fixes →
Shin Pain
Common causes
Rapid mileage change, worn shoes, excessive braking forces
First check
Cadence and shoe condition. Lower cadence increases impact per step. Easy Run Standards →
Repair
Form Errors → · Shoes →
Foot Pain
Common causes
Shoe breakdown, insufficient calf strength, overloading
First check
Shoe mileage. Walking and running in the same pair accelerates wear significantly. Shoes →
Repair
Strength Fixes (calves) →
Lower Back
Common causes
Torso rotation, poor rib-pelvis alignment, fatigue posture
First check
Core stability and running posture. Ribs stacked over pelvis, not flaring forward. Forward Lean →
Repair
Anti-Rotation Routine →
Pain is usually a signal of mechanical overload, not weakness.
Correct the structure first.